Pre WOD
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 85% of 1-RM Split Jerk
WOD
Complete as many rounds and reps as possible in 15 minutes of:
10 Burpees over the barbell
30 Heavy Rope Double unders
10 SDHP 95/65
Recent Comments